Run Pace IMLP
Team and Coaches,
Have read all the info in posts and in the wiki and have listened to what RnP have said and am a little confused on run pace from IMLP so was hoping I can get some further guidance.
Background: First IM, completed 20 week Dec OS Int flavor, 12 week IM Int Plan, VDOT 45 as tested in April, running always seems to be my weak link in races. Fastest run ever in HIM is 2:03, pre EN, all on hilly courses.
So, running seems to always be my limiter, maybe because I bike too hard, maybe because I suck at running. So anyway, have completed all long runs and looking at NGP for these average looks to be about 8:35 or so. My long run pace as calculated by the Data Tool is 9:16.
In looking at all info I am confused at to what pace I should target. I seem to be reading/hearing different things. I know first 6 miles is 30 sec slower than race pace but what should my race pace look like?
9:16 LRP, 8:35 NGP for long runs (this seems a bit scary to me since have not even done that in HIM),or something else I read which was for weaker runner in IM like 75% or I think if calculates to 9:58/mile.
Just looking for some more guidance/reasoning behind suggestions.
Thanks to all.
Comments
IM Run Pace:
IMLP is different, however, in that you have significant periods of uphill and downhill. You just have to do the smart guy thing here. You know what "jog easy down/up this hill" is, regardless of what your pace actually is/has been affected by the hill. For me, the true test is "am I running comfortably, getting what I need, and conserving myself for The Suck that will come? Or am trying to make something the happen, bring The Suck upon myself sooner than I should?" If the answer is yes to the later...I slow down.
Bill:
Rich has summarized the pacing and the strategy.
I would encourage you to select a pace to start, that is SUPER easy. forget about what your pacing has told you in training and simply select a pace that doesn't seem 'scary'. in other words, a pace that you know for sure you could manage for 6miles.
after that do as Rich outlines, all the while knowing that just by continuing to run (no matter how slow). you will be making up a ton of time by the time you get to the later miles. in other words, don't get down on yourself if at mile 8 you can't go any faster and are 'stuck' at the SUPER easy pace of the first 6miles. at mile 8 that pace might not feel so easy. at mile 20 that pace will actually be much faster than everyone else around you!
Have a great race.
GH
---Ann.
Ann - I love that! That's gonna be stuck in my head for a long time - in a good way!